yesterday, rest (got up late > noon.. hmm.. lots of sleep, but not sore rly)
today, strength & stretch w/ gokhale jr (they do bigger hip circles, interesting kidney bean foot which i forgot about):
need to focus on ribcage keeping that low? will look into it
birddog, dead bug (birddog on back essentially)
lunges, rhomboid band work (hmm)
piriformis felt pretty good after (was slightly tight b4)--related to external hip rotator, need to investigate some more.
also have been sleeping on back rather than L side..
mobility work, R ankle feeling smoother in dorsiflexion to ext. still prob most tight in L hip ext rotation
2.5+2.5 12kg TGU
1+0.8 8kg bottom-up get-up (mild fail close to top on L)
valslide reverse lunge 5+5, 5+5
side lunge 2 set (5+5)
10+5+5 tac. pushups
nap. L piriformis region feels 1/2 better, now a little more sore than complainy after today huh
Saturday, December 12, 2009
Thursday, December 10, 2009
vis tgu
coord chart 3: 106 lpm (was 80 lpm yesterday, 55 lpm last wknd!)
saccade chart 2: 90 lpm (was 76 lpm yesterday)
pencil pushup seated, red, green.
closed chain knee circle, R ankle dorsiflexion was still limited (esp in clock from dorsiflexion to abduction) but L wrist flexion circles helped a bit (could also try in rotation another day?)
open chain hip, closed chain hip in ant 45 (L a bit tight)
open chain hip in rotation, L somewhat limited (more so than closed chain hip or ankle dorsiflex as there's mild discomfort at edge)
supine lumbar mobility (2+2+2, slow and arm supported)
pelvic tilts/circles
arm bars
cat/camels
1.5+1.5 12kg get-ups (L shoulder still weak but a lil better than a month ago? mobility better in R shoulder, but mob in L could use some work, esp right b4 high-bridge)
2+2 clean, MP, snatch eccentric 12kg (still need to work on hip leading, wait for 'bell to fall too)
clean 2+2 12kg MP
15 tac push-ups
5+5 [reverse valslide lunges / lateral lunges / anterior 45 lunges (posterior knee flexed, hm?)]
5+5 valslide plank one-arm (felt that in L piriformis a bit huh... for anterior core work)
birddogs
piriformis stretch--defo needed that for L piriformis; soleus TP baller release
read PN (just got today in mail!)--ling ordered convict conditioning too..
saccade chart 2: 90 lpm (was 76 lpm yesterday)
pencil pushup seated, red, green.
closed chain knee circle, R ankle dorsiflexion was still limited (esp in clock from dorsiflexion to abduction) but L wrist flexion circles helped a bit (could also try in rotation another day?)
open chain hip, closed chain hip in ant 45 (L a bit tight)
open chain hip in rotation, L somewhat limited (more so than closed chain hip or ankle dorsiflex as there's mild discomfort at edge)
supine lumbar mobility (2+2+2, slow and arm supported)
pelvic tilts/circles
arm bars
cat/camels
1.5+1.5 12kg get-ups (L shoulder still weak but a lil better than a month ago? mobility better in R shoulder, but mob in L could use some work, esp right b4 high-bridge)
2+2 clean, MP, snatch eccentric 12kg (still need to work on hip leading, wait for 'bell to fall too)
clean 2+2 12kg MP
15 tac push-ups
5+5 [reverse valslide lunges / lateral lunges / anterior 45 lunges (posterior knee flexed, hm?)]
5+5 valslide plank one-arm (felt that in L piriformis a bit huh... for anterior core work)
birddogs
piriformis stretch--defo needed that for L piriformis; soleus TP baller release
read PN (just got today in mail!)--ling ordered convict conditioning too..
Wednesday, December 9, 2009
lumbar arr
arrrr, got up was feelin' good then played around with lumbar situps just to see what that'd be like. took me out for 1/2 a day, not pain wise but just made me really sleepy.. unless that was somethin' else, but still lumbar not happy, was experimenting tho.
anyway, have been practicing SL stance (on airex pad) with other leg touching toe to ground and holding on to reduce threat, L piriformis seems to like that.
pencil pushup, red bead.
saccade chart 2, 76 lpm.
(at s-phase-- 82; 88lpm near-far charts. 88; 88lpb saccade chart 1, vergence test left eye a lil slow esp w/ green, 8x / 8x sequencing test. coordination charts, 131 lpb on chart 1, 135 on chart 2, 55 on chart 3. chart 3 work improved gait / R shoulder ROM.)
coord chart 3, 80 lpb.
ankle tilts + I-phase rolling toe pulls. knee circles. supine lumbar mobility (not like da morning). supine hip circles not that smooth but not too chunky. pelvic tilts / circles -- high degree of awareness rel. to b4 s-phase! ant 45 lunge thoracics / ball of foot circles.
R-phase shoulder circles-- left shoulder in ext & R shoulder in x-body flexion seem to be most limited. L shoulder camshafts straight arm somewhat chunky.. c-spine mobility felt rly good this morn. plantar fascia smr lacrosse ball.
funny, R piriformis actin' up more than L for once?
anyway, have been practicing SL stance (on airex pad) with other leg touching toe to ground and holding on to reduce threat, L piriformis seems to like that.
pencil pushup, red bead.
saccade chart 2, 76 lpm.
(at s-phase-- 82; 88lpm near-far charts. 88; 88lpb saccade chart 1, vergence test left eye a lil slow esp w/ green, 8x / 8x sequencing test. coordination charts, 131 lpb on chart 1, 135 on chart 2, 55 on chart 3. chart 3 work improved gait / R shoulder ROM.)
coord chart 3, 80 lpb.
ankle tilts + I-phase rolling toe pulls. knee circles. supine lumbar mobility (not like da morning). supine hip circles not that smooth but not too chunky. pelvic tilts / circles -- high degree of awareness rel. to b4 s-phase! ant 45 lunge thoracics / ball of foot circles.
R-phase shoulder circles-- left shoulder in ext & R shoulder in x-body flexion seem to be most limited. L shoulder camshafts straight arm somewhat chunky.. c-spine mobility felt rly good this morn. plantar fascia smr lacrosse ball.
funny, R piriformis actin' up more than L for once?
Tuesday, December 8, 2009
post S-phase
just passed 100 posts!
back from s-phase. didn't sleep much those last two days..
felt okay the day after, pretty good two days after. if rkc is the hard-style school of strength, s-phase was the neuroscience-driven school of movement and structural athleticism. feel like i'm moving rly well today.
doing supine lumbar mobility work, darryl suggested. once in a while piriformis feels tight, but... hm yea dunno. plantar fasciitis has mostly gone away. have been doing a little more visual work, virgence work. could practice either sequencing or hand-foot coord, will think about that when less tired.
back from s-phase. didn't sleep much those last two days..
felt okay the day after, pretty good two days after. if rkc is the hard-style school of strength, s-phase was the neuroscience-driven school of movement and structural athleticism. feel like i'm moving rly well today.
doing supine lumbar mobility work, darryl suggested. once in a while piriformis feels tight, but... hm yea dunno. plantar fasciitis has mostly gone away. have been doing a little more visual work, virgence work. could practice either sequencing or hand-foot coord, will think about that when less tired.
Saturday, December 5, 2009
saccades
hand-eye 130+
hand-foot 55ish, but improve shoulder ROM
need to practice rotational step, keep hip disassociated w/ pelvis when hip external rotation (foot placed closer to midline), weight shift in that direction. cross-over can be far.
not great at pegboard with upperbody disassociated movement esp when loaded
sprint mechanics, focused on knee drive first few steps, tighten arm pendulum by decrease elbow flexion so deg < 90
if feel bouncy don't stand up as quickly
interesting tac pushup vs pushup for getting up quick (flare more rather than tuck)
pinky point in, elbow tight when turning over
focus on upper c-spine flex, rotate, tilt away from sphenoid pt, shoulder camshaft helps opp piriformis
also psoas tightness notable
hand-foot 55ish, but improve shoulder ROM
need to practice rotational step, keep hip disassociated w/ pelvis when hip external rotation (foot placed closer to midline), weight shift in that direction. cross-over can be far.
not great at pegboard with upperbody disassociated movement esp when loaded
sprint mechanics, focused on knee drive first few steps, tighten arm pendulum by decrease elbow flexion so deg < 90
if feel bouncy don't stand up as quickly
interesting tac pushup vs pushup for getting up quick (flare more rather than tuck)
pinky point in, elbow tight when turning over
focus on upper c-spine flex, rotate, tilt away from sphenoid pt, shoulder camshaft helps opp piriformis
also psoas tightness notable
Friday, December 4, 2009
movement D
movement dallas
MAT?
graston technique (metal stuff)
threat modulation
trigger pt work w/ joint mob? didn't necessarily work that well for piriformis, maybe too much threat. w/ QL and L upper trap seems to do some.
can fix ASLR for a while
R shoulder flexion better than L
but
L shoulder extension better than R
R shoulder flexed circles def seems to help L hip extension (previous asymmetry)
fwd flexion (fbend) not asymmetric w/ other foot raised. after mob work, no pain in fbend, abt 4in away.
some fwd bend practice (a la uttanasanna), pelvic tilt seems to be key for the last few inches hm. feels rly diff! at bottom.
oh yeah and have been noticing weird L hand engrams lately, interesting, less so w/ r hand, maybe due to midfoot mobility added in last few weeks.
MAT?
graston technique (metal stuff)
threat modulation
trigger pt work w/ joint mob? didn't necessarily work that well for piriformis, maybe too much threat. w/ QL and L upper trap seems to do some.
can fix ASLR for a while
R shoulder flexion better than L
but
L shoulder extension better than R
R shoulder flexed circles def seems to help L hip extension (previous asymmetry)
fwd flexion (fbend) not asymmetric w/ other foot raised. after mob work, no pain in fbend, abt 4in away.
some fwd bend practice (a la uttanasanna), pelvic tilt seems to be key for the last few inches hm. feels rly diff! at bottom.
oh yeah and have been noticing weird L hand engrams lately, interesting, less so w/ r hand, maybe due to midfoot mobility added in last few weeks.
Thursday, December 3, 2009
rest+S
been resting a few days to recover from sat scrimmage and not get too tight b4 s-phase... which started today!
watch cervical hyperextension in athletic stance
knees could use some minor work but not really notable
post-S shoulder ROM is rly good both sides
doing some valslide practice work
zachariah suggested light work, Z then heavy work, sounds interesting...
first eye test was fine, verified that could consciously switch eye dominance near but far is typically R (huh)
earlier this wk was 8 tac push-up, today 12 tac p-u (easyish, still practice)
anterior pelvic tilt still needs work, but seems easier if eyes up? huh
lumbar work, flexed shoulder circle in lotsa positions
now piriformis is feelin' a lil tight, did some tp massage ball work hm. (should dbl check eye pos for this pelvic anterior work too)
hmm but now upper trapezius (common tp loc) tightened up, on L side, huh... moving well still (shoulder ROM) but now from piriformis to upper trap L tightness.. interesting if tp release cervical spine (L of neck) feel lumbar (R) and then if into threat piriformis becomes noticeable again. think i pushed myself a bit too much just now, though it's def interesting that it's piriformis (L), then upper trap (L), then QL (R).
last night slept in car, i guess that didn't help ^_^
watch cervical hyperextension in athletic stance
knees could use some minor work but not really notable
post-S shoulder ROM is rly good both sides
doing some valslide practice work
zachariah suggested light work, Z then heavy work, sounds interesting...
first eye test was fine, verified that could consciously switch eye dominance near but far is typically R (huh)
earlier this wk was 8 tac push-up, today 12 tac p-u (easyish, still practice)
anterior pelvic tilt still needs work, but seems easier if eyes up? huh
lumbar work, flexed shoulder circle in lotsa positions
now piriformis is feelin' a lil tight, did some tp massage ball work hm. (should dbl check eye pos for this pelvic anterior work too)
hmm but now upper trapezius (common tp loc) tightened up, on L side, huh... moving well still (shoulder ROM) but now from piriformis to upper trap L tightness.. interesting if tp release cervical spine (L of neck) feel lumbar (R) and then if into threat piriformis becomes noticeable again. think i pushed myself a bit too much just now, though it's def interesting that it's piriformis (L), then upper trap (L), then QL (R).
last night slept in car, i guess that didn't help ^_^
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